Training Log Archive: Charlie

Event: WCOC Ansonia Nature Center
 

Green course at Ansonia with 2 butterfly loops. Very fine. I had wrapped the hamstring up so tight that it was hurting my foot. So I loosened it a bit and it was not as effective. Tried a little jogging on the way to #1, but it wa not ok, so I walked the rest. Caught up to Bill D near # 5, passes him when he tied a shoe on the way to 8. Together for a few more. Then caught up to Bill Shannon on the way to #14. Forgot the Garmin today, alas.

Green - Splits

Interesting. Started with about a 1k run, flat, then up a fairly significant hill, and back. Knee was fine, both up and down. On the way down I tried to relax and let my stride lengthen, but had to shorten back up in a hurry because the hamstring got very tender. Then 30 each of a bunch of stuff. I did 20 kg KB swings, 14# wall ball, situps, burpees, squats, pushups, situps again, then the run again, this time much more conservatively. So still pretty sore.

First 9 controls of December's green course at Sessions, as a practice exercise with Rhonda. Hamstring quite sore, so no chance of running anyway. I had my leg wrapped up pretty tight. Interesting to learn that lining up the compass was such an issue. Once I got her to put the rear extension of the travel line in her belly button, things got easier. So we'll have to do this again.

Extended warmup, then nominal workout was 21-15-9 thrusters and wall ball. In the warm up it became quite apparent that thrusters were putting too much pressure on my knee, so I subbed KB swings. I used a 12# ball for the same reason, so I ended up flashing through the workout in 4 minutes. Tried a few with the 20# ball after. Hard, but feasible. Maybe next time.

From PV wither Rhonda. A little better, but knee just doesn't like that fairly modest hill. It was throbbing later, despite a lot of icing.

Little session with Rhonda in the back yard. 6 "hospital" loops, with a stop after each one for Rhonda to do 5 pullups and 5 knee raises, and for me to do 10 pushups, as my R arm is not tolerating the other things right now. Pleasant, and the most running I have done since the hamstring incident.

Excursion out to the Big Down Marsh. Water level is pretty high there, but low in the Little Down Marsh. Didn't see any beavers, but they have been hard at work in the Big Down. Also ten active heron nests, the most in at least several years. Seems like the beaver who had been in Ellen's Pond has left, whether voluntarily or not. Don and Bob Coloske had been here a week or so ago and opened the culvert. They apparently saw some beaver fur, and theorized that something had killed the beaver. Anyway, no current efforts underway to block it back up.

I'm going to shut down the rowing machine for a week or two, see if I can overcome the irritation to my right arm and/or lat or whatever it is that's hurting.

My back had a catch this morning putting out the trash, so I approached this with some trepidation. Workout today was three rounds: run 400, 15 KBswings, 25 burpees, 15 Kb swings. Total time 15:27. So, remarkably enough I felt pretty loosened up after the workout, although that seems to be temporary.

Went to see this guy with my friend Dave. Dave is going primarily for training in olympic style lifting and for injury treatment and prevention and I figured it would not be a bad thing to check out. So there was about a half hour period of general evaluation of my myriad physical problems, some exercises trying to mobilize balky parts, and then some coaching on deadlift and overhead squat. So mostly this was some pretty hard work.

The diagnosis - much of my problems relate to the state of my right big toe. That causes me to roll off the outside of that foot, putting strain on my right knee and hip, and causing my low back pain. He pointed out that my right knee is crooked as a result, and he predicts more meniscus problems for me. So he wants me to stretch the heck out of the toe, which I have already been doing. Not sure how stretchable it is.

The other problem is no back flexibility, not just lower, but all the way up. So another thing to work on, and not so easy to fix.

On the other hand, he liked my deadlift, or at least said I had good position and timing (although I can't keep my chest up enough because of the back issue). I really can't do an overhead squat. My squat is good, but, again because of back flexibility I can't hold the bar overhead - it wants to pitch forward. So I can't do one with more than 30 lbs because the leverage won't let me hold it up.

Turns out he did orienteering years ago, and was very enthusiastic about it. He learned about it from Damon Douglas, who took him several times, maybe in the mid 90s. Nice to be reminded of the late Damon, a wonderful fellow.

C • right big toe 8

one lap around from PV. Better than the last two times, at least for my knee.

Nice morning, out with the dog. Rhonda is in NYC visiting Jess, due back later this morning.

Golf yesterday seems to have done me some good. I feel looser in the shoulders and hamstring than I have in a while. Still tender right behind the arm. Favored it a bit today by not going for full arm extension, which seems to be the most stressful part of the stroke right now. My crossfit coach would be appalled, but at least it keeps me in the game, for now.

Workout today was 1rep max of deadlifts, back squat, push press and power clean. Very gingerly trying to navigate the injuries. Stopped at 205 on the DL when my hamstring started to twinge. Didnt get far with squats before the knee complained. Made it to 95 on the PP, before my arm protested. That was pretty close anyway because I think 105 is my best. The only one that didn't conflict with one of my current ailments was the power clean. Didn't know what I could do, so kept adding a little, maxing out at 135.